Speed 25's / 1300m

Distance: 1300m Warm Up 300m w/ Fins *100m Free *100m Kick *50m Single Arm (25m R, 25m L) *Use FINIS Alignment Board if possible *50m Dolphin Kick on sides (Bottom arm in front) Main 6 x 50m on :20 - :30 RT *2 Kick - 10m FAST!, 40m Smooth *2 Pull (Paddles Opt) - 15m FAST!, 35m Smooth *2 Swim w/ Fins - 20m FAST!, 30m Smooth 100m TGR 4 x 25m SPRINT!!! (Max Effort) on :45 - 60 RT *2 x Fins & Paddles *1 x Fins Only *1 x No Equipment 100m Kick 3 x 50m Pull on :20 RI *@ 130 - 140 HR *PB Only Cool Down 150m Choice